8 runder tabata af hver: – Burpees no push up – pushups – Squat – Tuck jumps
6 omgange – 5 broad jumps – 15 clean + squat – 25 situps
Alt 10 gentagelser x 4 – T + Y – Roll outs + press – Plank Press – Oblique Leg Raise – Power Pulls
5 omgange 10 – Clean Suicide Run
4 omgange Thuster x 8 Two-Handed Kettlebell Swing x 30 Double Kettlebell Bent Over Row x 8 Situps med medball x 30 Burpees x 30
5 runder af 22 Kettlebell swings 22 Box jump 22 Burpees 22 Wall ball shots
– 200 Russian Swings 16 kg – 150 air squats – 100 lunges – 50 tuck jumps – 25 burpees
5 omgange 20 TRX Pull-ups 30 Push-ups 40 Sit-ups 50 Squats
ALL TRX 10 på hver 4 omgange – Push Up side plank – bicep curl – tricep curl – t & y – oblique twist – Split Arm reverse flys
KB Complex 7 x 7 Clean x 2 Front Squat x 2 Push Press x 2